Would you like to protect yourself against heart attack and cancer while eating delicious food ? You can. Read below
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What is the Mediterranean diet pyramid ? Studies in Mediterranean populations (Greece, Crete and Italy mainly) were made during the years 1950 and 1960. These studies have shown the important role of feeding habits on their health. The rate of cardiovascular disease and cancer were the lowest in the world. And the average life span was very high despite limited medical services.
In areas of the Mediterranean, eating habits are often kept and have withstood the "modern" food industry, more red meat from animals raised on an industrial process, excessive addition of sugar, "refined” oil. Overly refined flour and floor ...
For Americans, northern and eastern Europeans and others who want to improve their diets, this Mediterranean diet provides a tasty, healthy framework for change.
How developed the Mediterranean Diet?
The original Mediterranean diet evolved from the locally available ingredients: fish, fruits, vegetables, whole grains, olives and olive oil and nuts. As the Mediterranean region is typically hot and dry, the only animals raised in that region were goats, whose milk was used primarily for cheese. Up in the mountains, where grass could be found, sheep and lambs were raised for their wool and, for special occasions, their meat. Cows were not raised, as the dry climate produced insufficient grass. The main protein source was fish since most local economies were dependent on the sea.
What makes up the Mediterranean diet?The pyramid shows up and down the proportions of food it is desirable to eat. The new pyramid recommends eating 2008:
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At every meal, fruits and vegetables, cereals, preferably complete, legumes, nuts, olive oil and spices.
At least twice a week, but more often if possible fish or seafood
Poultry or eggs: once a day or less if you eat more often fish and seafoods
Cheese in moderate proportion (preferably goat or sheep) once a day
Some yogurts: once a day
Red meat: no more than once or twice a week
Pastries sweets, sweetened beverages: not more than once a week
Red wine: 1 glass 10cl lunch and dinner or less( depending on your habits)
Water: 1.5 liter per day
A regular moderate physical activity. For example, 1 hour walk 3 times a week.
It is advisable to eat in a friendly manner, if possible with family or friends. Enjoy food without too much worry about calories. Eat in a relaxed manner helps calm the appetite.
How do we explain the benefits of the Mediterranean diet?
The consumption of monounsaturated fats lower bad cholesterol. In particular, consumption of olive oil, and white meat poultry.
The absorption of omega3 fatty acids from fish, nuts and certain vegetables. These omegas3 help protect against cardiovascular diseases. They lower, the bad (ldl) cholesterol level and increase blood flow
The antioxidants decrease the production of free radicals. Free radicals are substances that the body uses to kill germs or cancer cells. Nevertheless excess free radicals generates cardiovascular disease or cancer or even premature aging. If our food is not well balanced, our body produces generally too much free radicals There are antioxidants in large amounts in red wine (the Mediterranean regularly consume red wine : a little glass at noon and at the dinner), the goat and sheep cheese, as well as in fruits and vegetables.
Vitamins, minerals and trace elements contribute to our good health. An optimal amount of these substances allows the proper functioning of our whole body. The enzymes that activate all the reactions in our body needs these substances to function properly. They are found in high quantities in fruits and vegetables, cereals, brown rice or complete, oilseeds (walnut, hazelnut, almond ...)
Fibers helps decrease appetite and stabilize the sugar the glycaemia, which is important to prevent or reduce diabetes.. They reduce levels of ldl cholesterol and improve bowel function.
Specifically, how adopting the Mediterranean diet?
I quoted a page of a book about Mediterranean cuisine of southern France: "how to lower your cholesterol with French gourmet food. A Practical Guide" by Alain Braux:
“One of the main ideas I follow is the King, Prince and Pauper principle. Eat breakfast like a King, lunch like a Prince and Dinner like a Pauper. In other words, your best and richest meal should be breakfast, to charge you up for the day. Lunch should provide you with enough food to satisfy you, but not enough to put you to sleep at your desk. And dinner should be light so you do not overtax your digestive system before sleeping. Sleeping is for resting, not for digesting a heavy meal.
Breakfast: A Votre Santé Home-made Breakfast Cereal (see recipe) with milk (or alternative milk), chia or flax seeds, fish or flax seed oil, 1 Tbsp plain yogurt and ½ a banana sliced or a few berries; 1 or 2 eggs poached or gently cooked in butter; 1 glass of lemon or lime water; 1 cup of hot chocolate, coffee.
Lunch: A small salad with your dressing of choice; one scoop chicken (see Chicken Salad with Grapes and Toasted Walnuts recipe); 1 slice of whole wheat or grain bread; 1 banana; 1 glass lemon or lime water or iced tea, lightly sweetened.
Afternoon Snack: Whole-wheat crackers or whole wheat bread spread with your favorite nut butter and a touch of no sugar added fruit preserves.
Dinner: 2 slices of untreated oven-roasted turkey breast with Dijon mustard; Baby Spinach Salad with Raspberries and Almonds (see recipe); ½ melon; 1 glass of red wine and a square of dark chocolate.”
Adopting the Mediterranean diet is one of the best things you can do for your health.Whether you have too much cholesterol, diabetes, you want to lose a few pounds or maintain a youthful appearance longer, the Mediterranean diet will help.
In order to help you, you can download a free version of chef Alain Braux’s ebook.
You will find in it easy and tasty Mediterranean diet recipes.
Good appetite and good health.
